12/01/2023
Most of the “fitness enthusiasts” try to stick to their diet while at home. However do inversely while travelling or dining out. Isn't it a problematic situation for them?
Let's discuss how we can control our calories during dining out or on vacation.
1. Understand your goal : Are you following a calorie deficit or surplus diet? If your goal is specific and for a certain period of time you must stick to your calorie intake on daily basis whether you're at home or traveling. It doesn't matter where you are. You can be lenient if your fitness is your lifestyle. Eyeballing of food may work here.
2. Quantification : Measuring food is a big headache for many. But trust me it's more beneficial in a long run. You can prepare a logbook and enter your food with quantity (uncooked and cooked both).
3. Eyeballing : Estimation may go wrong and can be the cause of unnecessary weight gain.
4. Food choice: Prefer tandoori/ grilled items over fried food. You can have a diet coke instead of alcohol. It slows your metabolism and digestion. Carry countable food, such as bread, cheese slice, protein bars, whey, eggs, nuts and other low GI food. You can avoid sugary drinks, syrups, sweets, pooris, fritters, fries etc. because these food items contain a lot of calories and have high GI and trans fats profile which may delay your progress or hinder your performance.
5. Adjusting calories : Macronutrients profile may vary if we change the food. For instance : Paneer (50g) and peanuts (43g)contain the same amount of protein(~10.5g) but you'll find a huge difference in terms of calories.
Being a fitness enthusiast I keep tracking my calories depending on my goal. I carry my kitchen scale if the goal is specific and prefer eyeballing the food in general with my specific food choices.
Can you avoid travelling? - For many of us, travelling is a part of their profession and not an option. For many of us, travelling is a fun or a break from our daily routine or from stress etc. Travelling can’t be avoided but the techniques to handle the situations may change the perspective of your sustainable fitness journey. So Remember your food choices and plan your nutrition during travel.
